I’ve been using 531 for a dam long time. I am a typical hard gainer idiot who doesn’t rest enough and makes little gains.
I get annoyed from time to time but I have accepted I will never lift ridiculous amounts nor will I gain decent size.
Right so apart from that, I am now doing this template.
Week 1 - 3x3.
Week 2 - 3x5
Week 3 - 3x2
Week 4 - Deload, which I never seem to do then wonder why I am burnt out.
So I do the usual two warm up sets, then onto the big set where usually you would do 531+ however, I do the number of reps required minimum then work in sets.
Once I do the main lift, I then do the opposite lift. I use the %s for the 3s week and day dependant I will either pyramid up, 70%/80%/90% for sets of 3, or perhaps I will stick at one and focus on reps, or something like deficit deads, pause squats, pause bench.
I will also do pull ups each day apart from squat day. I also include the basic accessories, weighted pullups/dips, db work, leg press, stiff leg etc. Very little.
It’s actually provided some fair gains in my strength.
I’ve just went ahead and tested my maxes, due to leaning up for summer I wanted to know where I am at incase I lose strength.
Weak I know but that’s just me.
What are peoples thoughts on this and what can I swap OHP day to? I struggle so hard on OHP and I spin my wheels. I am done with the lift as I take two steps forwards one back, it’s a waste of time and I’d rather focus on my bench. I was thinking about changing OHP day to a lighter bench day, possibly pause bench. I’d still do lighter OHP after my bench for accessory.